Diet and exercise may be key ingredients for effective weight loss for women, but many other factors also play a role. In fact, research has shown that everything from stress levels to sleep quality can have a big impact on hunger, metabolism, body weight, and belly fat.
Fortunately, making a few small changes in your daily routine can be of great benefit to your weight loss.
Here are 23 best weight loss tips for women.
1. Reduce refined carbohydrates
Refined carbohydrates undergo significant processing, which reduces the amount of fiber and micronutrients in the final product.
This food raises blood sugar levels, increases hunger and is associated with weight gain and belly fat.
It is therefore best to reduce your intake of refined carbohydrates such as white bread, pasta and packaged foods. Choose grains such as oats, brown rice, quinoa, buckwheat and barley.
2. Incorporate resistance training into your daily life
Resistance trains the muscles and builds endurance.
This is especially helpful for women over the age of 50 as they increase calorie burning at rest. It also helps maintain bone mineral density and protects against osteoporosis.
An easy way to get started is to gain weight, use machines or do body weight exercises.
3. Drink plenty of water
Drinking more water is an easy and effective way to reduce excess body weight with minimal effort.
One small study showed that drinking 500 ml of water temporarily increased calories by 30% after 30-40 minutes.
Research has also shown that drinking water before meals can increase weight loss and reduce calories by about 13%.
4. Eat more protein
Protein foods such as meat, poultry, seafood, eggs, milk and legumes are an important part of a healthy diet, especially when it comes to weight loss.
In fact, studies have shown that a high-protein diet can reduce cravings, increase satiety, and increase metabolism.One small study of 12 weeks also found that reducing protein intake by only 15% reduced daily calorie intake by an average of 441 calories, resulting in a 5 kg weight loss.
5. Establish a regular sleep schedule
Research has shown that getting enough sleep can be just as important for weight loss as diet and exercise.
Numerous studies have linked sleep deprivation to weight gain and an increase in ghrelin, the hormone responsible for stimulating hunger.In addition, one study in women found that getting at least seven hours of sleep each night and improving overall sleep quality increased the likelihood of losing weight by 33%.
6. Exercise more cardio
Aerobic exercise, also known as cardio, increases your heart rate, helping you burn extra calories.
Research has shown that adding more cardio to your daily routine can lead to significant weight loss - especially when combined with a healthy diet.
For best results, try to get at least 20-40 minutes of cardio a day, or about 150-300 minutes a week.
7. Keep a Power Log
Keeping a food journal of what you eat is an easy way to take responsibility and make healthy choices.
It also makes it easier to count calories, which can be an effective weight management strategy.
Moreover, a food intake journal can help you achieve your goals and can lead to more long-term weight loss.
8. Consume more fiber
Adding more fiber to your diet is a common weight loss strategy that can help empty your stomach more slowly and make your stomach longer.
In the diet and without other changes in life, intake of 14 grams of fiber (dietary fiber) per day is associated with a 10% reduction in calorie intake and a reduction in body weight of 1. 9 kg to 3. 8. Months
Fruits, vegetables, legumes, nuts, seeds and whole grains are all excellent sources of fiber for a balanced diet
9. Exercise your mind by eating
Thoughtful eating means reducing external attention while eating. Eat slowly, paying attention to how your food tastes, looks, smells and tastes.
This practice promotes healthy eating habits and is a powerful tool for weight loss.
Research has shown that eating slowly can increase the feeling of fullness and lead to a significant reduction in daily calorie intake.
10. Eat a snack wisely
Eating healthy, low-calorie foods is a great way to lose weight and stay on track while reducing hunger between meals.
Choose snack foods that are rich in protein and fiber to increase satiety and reduce food intake.
Whole fruits combined with hazelnut butter, vegetable hummus or Greek yogurt with nuts are examples of nutritious foods that help with excess weight loss.
11. Abandon diet for weight loss
While fashionable diets often promise quick results in weight loss, they can do more harm than good when it comes to waistline and health.
For example, one study of college women found that eliminating certain foods from their diets increased cravings and overeating.
A fad diet can also promote unhealthy diets that are detrimental to long-term weight loss.
12. Walk more
When you need time and can not get into the daily workout, try to walk more during the day. This is an easy way to burn extra calories and increase weight loss.
In fact, it is believed that non-exercise activities can burn up to 50% of calories throughout the day.
Climbing stairs instead of taking the elevator, stopping your car away from the door, or taking a walk during lunch break are simple strategies to increase your overall steps and burn more calories.
13. Set achievable goals
Setting achievable goals can make it easier for you to achieve your weight loss goals as well as on the road to success.Achievable goals must be specific, measurable, relevant and time-bound. They need to take responsibility and lead you to a clear plan to achieve your goals.
For example, instead of losing just 5 pounds, set a goal to lose 5 pounds in 3 months by keeping a food diary, exercising 3 times a week, and adding a serving of vegetables to each meal.
14. Keep stress under control
According to some studies, increasing stress levels may increase the risk of weight gain.
Stress can also change eating habits and contribute to problems such as eating before eating.
An easy and effective way to reduce stress is to exercise, listen to music, do yoga, keep a journal, and interact with friends or family.
15. Try High Intensity Interval Training
High-intensity interval training, also known as HIIT, combines intense exercise rash and short recovery periods to maintain your heart rate
Changing your cardio workout several times a week with HIIT can increase your weight loss.
HIIT can reduce belly fat, increase weight loss, and has been shown to burn more calories than other activities such as cycling, jogging, and resistance training.
16. Use smaller plates
Replacing your plates with smaller options will help you control the portion and lose weight.
Although the study remains limited and inconsistent, one study found that participants who used smaller plates ate less and felt more satisfied than those who used a normal-sized plate.Using a smaller plate can also limit the amount of consumption, which can reduce the risk of overeating and control calorie intake.
17. Take probiotic supplements
Probiotics are a type of beneficial bacteria that can be eaten as a dietary supplement to ensure intestinal health.Research has shown that probiotics can help with weight loss by increasing the secretion of fats and changing hormone levels to reduce appetite.
In particular,Lactobacillus gasseriis a probiotic strain that is particularly effective. Research has shown that it can reduce belly fat and overall body weight.
18. Practice Yoga
Research has shown that yoga can prevent weight gain and increase fat burning.
Yoga can also reduce stress and anxiety - both of which can be associated with emotional nourishment, which can lead to obesity.
In addition, it has been shown that yoga practices have reduced overeating and food retention while maintaining healthy eating behaviors.
19. Chew more slowly
Conscious efforts to chew food relatively slowly and thoroughly can help you lose weight by reducing the amount of food you eat.
According to one study, chewing food by eating 50 times significantly reduced calorie intake rather than chewing 15 times.
Another study found that chewing food reduced food intake by 150 or 200% more than usual by 9. 5% and 14. 8%, respectively.
20. Eat a healthy breakfast
In the morning you can enjoy a wholesome breakfast that will help you start your day on the right foot and get well before eating.
In fact, research has shown that following a regular diet can be associated with an increased risk of overeating.High-protein breakfast lowers the levels of the hunger hormone ghrelin. This will help you control your appetite and hunger.
21. Experiment with intermittent fasting
Intermittent fasting involves alternating meals and fasting at specified times of the day. Fasting periods usually last 14-24 hours.
Intermittent fasting is just as effective as reducing calorie intake when it comes to weight loss.It can also help improve your metabolism by increasing the number of calories you burn while relaxing.
22. Limit your intake of processed foods
Processed foods are usually high in calories, sugar and sodium, but contain less important nutrients such as proteins, fiber and minerals.
Research has shown that eating more processed foods is associated with being overweight - especially in women.
So it is best to reduce your intake of processed foods and avoid whole foods such as fruits, vegetables, healthy fats, lean proteins, whole grains and legumes.
23. Reduce sugar
Added sugar is a leading cause of weight gain and serious health problems such as diabetes and heart disease.
Sugar-rich foods contain extra calories but do not have enough of the vitamins, minerals, fiber and protein your body needs.For this reason it is best to reduce your intake of sugary foods such as soda, sweets, fruit juices, sports drinks and sweets for weight loss and full optimization of health.
Summary
- Many different factors play a role in weight loss, some of which go beyond diet and exercise.
- Making a few simple lifestyle changes will help you lose weight in the long run. Incorporating these strategies into your daily routine for one or two days will help you achieve maximum results and promote healthy and sustainable weight loss.